opti · Sustainable Nutrition

The Anti-Yo-Yo Weight-Loss Plate

Tap any section to learn more · A daily framework, not a strict rule

The Anti-Yo-Yo plate model: protein largest segment, vegetables second, wholegrain carbs smaller, healthy fats as complement. Evening meal panel and negative zone below. All 3 macronutrients + all essential micronutrients matter · no food group is the enemy DAILY PLATE 🥩 Protein Largest focus ~35–40% 🥦 Vegetables & Fibre 🌾 Wholegrains ~18% 🫒 Healthy Fats ~12% EVENING MEAL Protein + Small Carbs EVE ✦ Muscle repair overnight ✦ Sustained muscle growth ✦ Restful, deep sleep Casein or whey · chicken · cottage cheese · small portion of oats, sweet potato or rice AVOID — BREAKS THE CYCLE 🍬 Sugar & White Flour Cravings · energy crashes poor adherence 🚫 Crash Diets Muscle loss · metabolism slowdown · rebound 📉 Yo-Yo Effect Fat regain · hormonal disruption · frustration No miracle foods — just a consistently protein-rich, balanced eating pattern
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